The Cell Gym – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Bear Crawl

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Strength

Overhead Squat (10 min EMOM 2 reps each minute)

getting heavier, working to squatting past parallel

Metcon

Metcon (Time)

LIFE

9.7.5

Ring Rows (challenge yourself, try feet on box)

Dips

Power Snatch 75/55

Metcon (Time)

SPORT

9.7.5

Bar Muscle Up

Power Snatch 95/65

*modify with jumping bar muscle up.